What Foods Contain Folic Acid?


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Kath Senior Profile
Kath Senior answered
Leafy green vegetables including spinach, kale and green cabbage contain folic acid. Fruits/Veg such as oranges, lemons, and dried beans and peas are all good sources of folic acid, too.

What foods contain folic acid?
Breakfast cereals are commonly fortified with folic acid, and can contain 400 micro-grams in a typical bowlful.

75 grams of beef liver contains about 185 micro-grams, and the following vegetarian-friendly options give 50 to 100 micro-grams per average portion:

  • black-eyed peas
  • spinach
  • asparagus
  • baked beans
  • rice
  • peas
  • broccoli
  • avocado
Tomato juice, orange juice and eggs contain only low amounts of folic acid, so including them in your diet is good - but you'll need to supplement your folic acid intake with other sources.

The daily recommended dose of folic acid for adults is about 400 micro-grams, so it is fairly easy to achieve this with a healthy diet that contains fresh fruit and vegetables, plus some fortified cereals and whole grains and pulses.

Daily requirements increase to 600 micro-grams per day for pregnant women, and 500 micro-grams per day for women who are breastfeeding!

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